Need a guide for surviving the holidays? Follow these 10 techniques to maintain healthy habits.
1. Eat a light, healthy snack, such as soup, fruit or cereal, before parties. This will help you curb hunger and make better choices.
2. Limit alcohol. Enjoy one alcoholic beverage if you must and then switch to diet soda or soda water with lime.
3. Bring a low-fat holiday dish to the party. Go home empty-handed.
4. Keep minimal baked goods on hand this year. Only bake enough to give away or use for one holiday event. After baking goodies, immediately fill the mixing bowl with hot soapy water; sampling batter packs on extra calories.
5. Try to eat a large salad before most meals. Make sure vegetables take up half the room on your plate.
6. Substitute healthful ingredients. Cut the sugar to half the original amount in the recipe and replace the remainder with Splenda. Use low-fat products in cooking and baking.
7. Make a goal with a friend to lose five pounds or to maintain weight during the holidays. This ensures you’ll have a valuable support buddy.
8. Remember that the holidays are truly only three real days — Thanksgiving, Christmas (or Kwanzaa or Hanukkah, which is eight days) and New Year’s. That means if you blow it only on three days, then you really won’t cause much damage. It’s the vicious cycle of not enough exercise and too many calories on the other days that causes weight gain during this time of year.
9. Sign up for a 5K or fitness walk or other event to keep your mind focused on fitness goals. Keep up with your exercise during holidays and try to be more active.
10. Finally, celebrate and focus on what the holidays really are about — spending time with family and friends. Find creative activities or ways to get your family and friends to play a game or be active, instead of eating. Pick a time to get together that does not revolve around a meal.
Anita Marlay, R.D., L.D., is a dietitian in the cardiac rehab department at Lake Regional Health System in Osage Beach, Mo.
author: Anita Marlay, R.D., L.D.